Ham, chopped
Category: Sausages & Luncheon Meats State: Canned
Nutrition Highlights
Serving Size
Calories
68
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Fat | 48 (70.8%) |
| Protein | 18 (26.9%) |
| Carbohydrate | 0.3 (0.4%) |
| Total | 68 (100%) |
Serving: 1 oz [28g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 17 (60.8%) |
| Fat | 5.3 (18.8%) |
| Protein | 4.6 (16.1%) |
| Ash | 1.2 (4.1%) |
| Carbohydrate | 0.07 (0.3%) |
| Total | 28 (100%) |
Serving: 1 oz [28g]
Benefits
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Ham is a good source of protein, providing around 7 grams of protein per 1-ounce serving. Protein helps build and repair muscles and tissues throughout the body
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Ham contains several B vitamins including niacin, riboflavin, vitamin B6 and vitamin B12. B vitamins help convert food into fuel and support energy production
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Ham is a source of selenium, a mineral with antioxidant properties that may help protect cells from damage. One serving of ham provides around 10% of the Daily Value for selenium
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Canned ham is high in sodium, but it also provides zinc and phosphorus which are important for bone health and cell function. One serving contains around 10% of the Daily Value for both zinc and phosphorus
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While high in sodium, canned ham can be part of a balanced diet when eaten in moderation. The sodium comes from the curing process which gives ham its distinctive flavor
Risks
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High in sodium which can increase blood pressure. One half cup of canned ham contains around 800mg of sodium
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Processed meat like canned ham has been linked to increased risks of certain cancers due to the presence of nitrites. Nitrites can react with other compounds in the body to form N-nitroso compounds which are potential carcinogens
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High in saturated fat and cholesterol which can increase risks of heart disease if consumed frequently or in large amounts. One half cup of canned ham provides around 7g of saturated fat
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May contain preservatives like sodium nitrite. Long term high intake of nitrites can potentially be harmful
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Provides calories but limited nutrients. Choosing canned ham frequently over other meat and plant proteins risks missing out on important vitamins, minerals and fiber
Additional Information
Ham, chopped, canned is a popular food product that offers several nutritional benefits. However, it is important to note that certain risks are associated with its consumption as well. Let's examine the primary attribute and secondary attributes of ham, chopped, canned to understand its nutritional profile more comprehensively.
The primary attribute of ham, chopped, canned is its high protein content. Protein is an essential macronutrient that plays a vital role in building and repairing tissues, supporting immune function, and producing enzymes and hormones. A 3-ounce serving of ham provides approximately 20 grams of protein, making it a valuable source for meeting daily protein requirements.
Additionally, ham, chopped, canned is a good source of several essential vitamins and minerals. It contains significant amounts of vitamin B12, which is crucial for nerve function and the production of red blood cells. It also provides iron, which is necessary for oxygen transport and preventing iron-deficiency anemia. Other minerals found in ham include zinc, phosphorus, and selenium, which contribute to various bodily functions, including immune support and bone health.
However, it is important to be aware of the secondary attributes and potential risks associated with ham, chopped, canned. One significant concern is the high sodium content. Canned ham often contains added salt or sodium-based preservatives, which can contribute to increased blood pressure and negatively impact cardiovascular health. Individuals with hypertension or those who need to limit their sodium intake should be cautious when consuming this product and opt for low-sodium alternatives whenever possible.
Furthermore, ham, chopped, canned may contain nitrates and nitrites. These compounds are commonly used as preservatives in processed meats to enhance flavor and extend shelf life. However, excessive consumption of nitrates and nitrites has been associated with an increased risk of certain cancers, particularly colorectal cancer. Therefore, it is advisable to moderate the intake of processed meats, including canned ham, and balance it with a variety of fresh, unprocessed foods.
Lastly, it is worth noting that ham, chopped, canned is typically higher in saturated fat compared to other lean protein sources. Excessive intake of saturated fat has been linked to an increased risk of heart disease and elevated cholesterol levels. It is crucial to consume ham in moderation and consider opting for leaner cuts or trimming visible fat to reduce saturated fat content.
In conclusion, ham, chopped, canned offers valuable nutritional benefits, primarily in terms of its protein content and essential vitamins and minerals. However, it is essential to be mindful of the risks associated with its consumption, such as high sodium content, nitrates and nitrites, and saturated fat. As with any food, moderation, variety, and balance are key to maintaining a healthy and well-rounded diet.